Author Topic: A Journey to Running Fast and Jumping High  (Read 86172 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1410 on: April 14, 2019, 04:08:11 am »
0
It is so stressful to live in a family where you are the eldest and because of my dad's situation I am in charge and I have a younger sibling in his teens 15, who likes to annoy me and do what he likes and when you have to discipline him, it makes him angry and he starts threatening you with a knife. And the whole family trying to calm him down and he just comes towards me with the knife but I controlled it away from him and he just angry and thinks he is the victim. So much stress and I avoid saying I am not stressed unless it get's this bad. But my sister pacifies him with reward in return.
Too much stress for me to handle. How do you handle with such problematic siblings.

damn that's rough man. :/

reward doesn't sound like a good idea either. but ya, rough.

Exactly. Reward just feeds into it. School environment and wanting to be cool thinking that it is in a gang
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

LBSS

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Re: A Journey to Running Fast and Jumping High
« Reply #1411 on: April 14, 2019, 08:26:00 am »
+3
It is so stressful to live in a family where you are the eldest and because of my dad's situation I am in charge and I have a younger sibling in his teens 15, who likes to annoy me and do what he likes and when you have to discipline him, it makes him angry and he starts threatening you with a knife. And the whole family trying to calm him down and he just comes towards me with the knife but I controlled it away from him and he just angry and thinks he is the victim. So much stress and I avoid saying I am not stressed unless it get's this bad. But my sister pacifies him with reward in return.
Too much stress for me to handle. How do you handle with such problematic siblings.

that sucks man. my brother, the one who died last year, threatened to kill our dad at least once. had to physically restrain him. it was scary. no way to give any advice, really, not knowing you or your family. except, it might help to be honest with him, in a calm moment, about the stress that you feel. i'm sure he's stressed out, too, and he's showing it in a violent and shitty way. but maybe it comes from a place of genuine distress and it'd help to understand that he's not alone in it.

hope your brother calms down and grows into himself. good luck.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1412 on: April 16, 2019, 04:33:39 am »
0
It is so stressful to live in a family where you are the eldest and because of my dad's situation I am in charge and I have a younger sibling in his teens 15, who likes to annoy me and do what he likes and when you have to discipline him, it makes him angry and he starts threatening you with a knife. And the whole family trying to calm him down and he just comes towards me with the knife but I controlled it away from him and he just angry and thinks he is the victim. So much stress and I avoid saying I am not stressed unless it get's this bad. But my sister pacifies him with reward in return.
Too much stress for me to handle. How do you handle with such problematic siblings.

that sucks man. my brother, the one who died last year, threatened to kill our dad at least once. had to physically restrain him. it was scary. no way to give any advice, really, not knowing you or your family. except, it might help to be honest with him, in a calm moment, about the stress that you feel. i'm sure he's stressed out, too, and he's showing it in a violent and shitty way. but maybe it comes from a place of genuine distress and it'd help to understand that he's not alone in it.

hope your brother calms down and grows into himself. good luck.

Thanks for that advice. Hopefully once he leaves high school he will leave the bad company behind and then slowly by slowly it will get better. 1 Year Left.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1413 on: April 16, 2019, 11:01:32 am »
+1
Date: 16/04/2019
Soreness: Glutes and quads
BW: 149lbs

Condition: Nice day, got to the gym early but that was wasted on the box squats. But still finished comfortably.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated
   quad stretch on bench
   lying hamstring stretch
   lunge quad stretch
   glute bridges on bench single and double.
   hip thrusts single and double
   high knee hip holds x 20 seconds each leg @50kg
   back stretch back
   squat stretch

Pre workout treadmill run
   23km/h @15% incline
      - 2 x 4,4,3 no holding

Workout
   Deep squats
      - 1 x 1 @ 20kg

   Box Squats
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 1 x 4 @140kg
      - 6 x 5,1,3,3,1,3 - the one reps are where I failed on second rep

   Barbell Step ups /w/o high knee
      - 1 x 5 each leg @20kg
      - 2 x 5 each leg @40kg

   Single Leg Calf Raises on edge of platform
      - 1 x 6 each leg
      - 3 x 10 each leg @50kg

   Back Extension
      - 1 x 10 @15kg plate with 10 second hold on top

   Stiff Leg Deadlift
      - 1 x 5 @40kg
      - 1 x 5 @60kg
      - 3 x 7 @120kg

   Prayer break

   Cable core twists
      - 1 x 5 each side @10kg
     -  3 x 10 each side @25kg

   Bench Press
      - 1 x 5 @20kg
      - 2 x 5 @45kg

   Bent Over Rows Barbell
      - 2 x 7 @40kg

Cool down
   stretch
   foam roll quads as they are sore
   walk back

Comment
It was a good session, I'm fine sticking with 180kg until I can lift comfortably without any struggle. Ok session. Spent alot of time with box squats because I didn't like failing a lift, so I rest and wait and try again stop at 3 as that was a struggle.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1414 on: April 27, 2019, 12:19:11 pm »
+2
Date: 27/04/2019
Soreness: none, maybe shins a little
BW: 10st 10lbs

Condition: I basically rested the past 2 weeks, due to rewiring of my house and attending job interview also easter weekend got in the way too. But it was windy and a little raining. I went to the track and an organised charity run was scheduled, so it's plyo's again lol. Also gym was a little packed.

Warm up
   ankle mobility
   calf walking stretch
   hamstring stretch seated
   quad stretch on bench
   hamstring leg swings
   quad stretch walking
   glute bridges
   hip thrusts
   high knee hip holds single leg using dumbbell
   back stretch

   explosive step ups 1 x 5 each leg
   reverse lunge to explosive lunge jump (can never understand difference between concentric or eccentric) 1 x 5 each leg
   single leg box jumps 1 x 3 each leg   

Treadmill run
   - 23km/h @15% incline for 6-7 seconds, could maintain for a while so that's good

Plyo Workout
   Ankle hops for bounce
      - 2 x 10
   
   Ankle hops for height
      - 2 x 10
   
   Tuck Jumps
      - 2 x 10
   
   Switching lunges
      - 1 x 5 each leg
      - 1 x 5 each leg @6kg dumbbells in each hand

   Shock Landings
      - 1 x 7 @16 inch box - seemed easy unless i'm doing it wrong
      - 1 x 7 @32 inch box
      - 1 x 7 @16 inch box starting at 90 degree knee bend
     
   Depth Jumps (16 inch box to 42 inch box)
      - 2 x 7

   Box Jumps
      - 2 x 7 @ 42 inch box

   Kettlebell swings
      - 1 x 15 @16kg

Cool down
   stretch
   walk back

Comment
I did my warm up and as soon as I was about to start track I find out that it's not available to use so I jumped on to the treadmill which was comfortable and then started plyo work.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1415 on: April 30, 2019, 07:02:57 pm »
+1
Date: 30/04/2019
Soreness: arms (had to take vaccinations as I plan to go visit my grandparent in india)
BW: 10st 10.6lbs

Condition: Nice warm day, gym mildly busy, but managed to do all my warm ups comfortably and as the day progress some machines I wanted to use got free later on.

Warm up
   ankle mobility rotations
   calf stretch for mobility
   hamstring stretch seated
   quad stretch on bench
   lying hamstring stretch
   glute bridges; single and double
   hip thrusts; single and double
   high knee hip holds with thigh strap using cable @50kg x 20 seconds
   back stretch front and back
   squat stretches

Pre workout treadmill run
   Treadmill run @15% incline at 23km/h
      - 2 x 3-4 seconds without holding

Workout
   Box Squats with pause/rest when seated
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 3 @140kg
      - 3 x 7 @160kg
   
   Barbell Step ups
      - 2 x 5 each leg @40kg

   Single leg calf raises on edge of plate
      - 1 x 5 @bw
      - 3 x 10 @50kg

   Back extension 45 degrees holding weight plate near neck level
      - 1 x 10 seconds /w 30 seconds hold on last rep

   Stiff Legged Deadlifts
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 3 x 3 @140kg
      - 1 x 10 @100kg

   Prayer Break

   Pull ups wide grip
      - 2 x 7,6 (difficult)

   Bench Press
      - 1 x 4 @20kg
      - 2 x 10 @40kg

   Kettlebell crunch twists side to side
      - 2 x 7 each side

   Lean over holding kettle bell and rotate upperbody each side
      - 1 x 10

Cool down
   stretch
   walk back

Comment
It was a good session, I decided to go down to 160kg and try and get very comfortable and explosive with it before I jump up weight. Also there are always nice people there and one of them decided to send me a book of Charlie Francis.
Felt good to do 140kg stiff leg deadlifts, since I was just starting I was a bit weary of them so I wanted to start low and work my way up. I also wanted to do 2 upper-body work; pushing and pulling, and then core. Gym went well.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1416 on: May 01, 2019, 12:38:00 pm »
0
Major doms in every part of my body, arms, glutes, quads and hamstring
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1417 on: May 02, 2019, 02:37:23 pm »
+1
Date: 02/05/2019
Soreness: none
BW: 10st 12.2lbs

Condition: It was almost empty, but I got there 2 hours before it was women's session, so it was an alright amount of time as it takes me around 20-25 min to warm up.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on bench
   lying hamstring stretch
   single leg and double leg glute bridges
   hip thrusts single and double leg
   cable was being used so single leg high knee hip holds on the balls of my foot (lance's iso stretch)
   back stretch
   squat stretch

Pre workout run
   Treadmill run 23km/h @15% - 4-5 seconds /w/o holding for 2-3 attempts then 10 seconds with holding

Workout
   Deep box touch and go Squats /w knees at 90 degrees
      - 1 x 3 @20kg
      - 1 x 7 @40kg
      - 3 x 5 @50kg

   Single leg calf raise on leg press followed by single leg leg press same weight
      - 1 x 5 @70kg
      - 3 x 10 @110kg - 3 x 7

   Step ups with dumbbell
      - 1 x 5 each leg @bw
      - 2 x 5 @20kg dumbbells in each hand

   cable occupied so decided to do good mornings barbell (rdl movement)
      - 1 x 5 @20kg
      - 3 x 7 @40kg - on last set I set safety to aim for, which was at 90 degree hip bend
 
   chin ups
      - 1 x 10

   Dumbbell bench press
      - 1 x 5 @20kg dumbbells in each hand - much difficult then barbell

   isometric crunch while moving object side to side - rotation thing don't know name
      - 2 x 10 each side holding tyre cos I was told to leave gym due to women session so did it on the track

Cool down
   stretch
   walk back

Comment
It was an ok session. good morning felt good, only went as far until I felt a little tightness in the lower back then go up. deep squats is getting better.

     
   
 
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1418 on: May 04, 2019, 11:21:00 am »
+1
Date: 04/05/2019
Soreness: quads, glutes, hamstring sore
BW: 151.6lbs

Condition: It was nice day but a little cold and a little windy. But I had access to sled weights. But weather was all over the place, it was sunny, then windy after a minute then it hailed and rained and when I left it hailed and rained so hard.

Warm up
   Ankle mobility
   Walking calf stretch
   walking quad stretch
   seated hamstring stretch
   lying hamstring stretch
   single and double leg glute bridges
   hip thrusts single and double
   leaning knee drives /w cable @30kg each leg x 10
   back stretch

Light Plyo
   reverse lunges from on top of a plate to explosive concentric action x 3 each leg
   single leg box jumps x 3 each leg
   double leg box jumps x 3

Track Warm up
   A walk x 10m, 20m
   A skip x 20m x 2
   A run x 20m x 2
   Alternating high knee drills
   Sprint starts to first step x 3

Track Workout
   3 x 10m Sprint Starts

   3 x 30m sled sprints at 21% of bw load
   
   3 x 30m sprints - battery died before I could record  :uhhhfacepalm:

   1 x 50m sprints

   Broad Jumps x 5
      - 2.14m
      - 2.31m
      - 2.31m
      - 2.31m
      - 2.31m

   Triple Broad Jumps
      - 7.13m

   Overhead Shot put throws
      - 9.17m
      - 11.25m
      - 13.62m

Quadrathlon: 223 points

Cool down
   stretch
   walk back

Comment
It was a good session, runs felt fast as it's been a while since I got a run session in. I decided to do the plyos after the runs. broad jumps felt good but I couldn't extend my leg in front. I couldn't put in all the efforts for the overhead shot put throws, there was 2 sizes big and not big, so i chose the not big one, I didn't want to fall back so just threw it but it had more height then distance.     
« Last Edit: May 04, 2019, 11:30:52 am by seifullaah73 »
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1419 on: May 07, 2019, 11:44:59 am »
+3
Date: 07/05/2019
Soreness: glutes
BW: 151lbs before 150lb after

Condition: First day of workout during Ramadan, so I would be doing light effort workout, so I'm doing a cutting phase while maintaining strength. I can't sleep long for some reason from 12:30am - 2:30am and 4am - 9.30am and I can't sleep anymore. It was a good day, I was a little anxious about my energy but later on the workout I got more energy. I also workout at 10:30-11am.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   bench lunge quad stretch
   lying hamstring stretch
   glute bridges - single and double x 5 each leg and both
   hip thrusts x 3 each leg and double leg w/ 5 seconds holds
   high knee hip holds - legs weaker than normal could only hold slightly below 90 degrees. 2 x 10 sec each leg @50kg
   back stretch - front and back
   squat stretch

Pre Workout Run
   Treadmill run @23km/h @15% - 3 seconds x 3 without holding

Workout
   Box Squats - Explosive concentric movement
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 1 x 5 @140kg
      - 1 x 5 @160kg - last rep not so explosive
      - 1 x 1 @180kg - not explosive, slow and comfortable

   Barbell Step ups
      - 1 x 5 each leg @20kg
      - 2 x 5 each leg @50kg

   Single leg calf raises on edge of plate
      - 1 x 7 each leg @bw
      - 2 x 7 each leg @50kg

   Back Extensions
      - 1 x 10 @holding 15kg plate

   Stiff Leg Deadlifts
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 3 @140kg

   Barbell shoulder press
      - 2 x 3, 1 @40kg
   
   Bent over rows
      - 2 x 10 @40kg

   Core Landmine Ant-Rotations
      - 2 x 5 each side @10kg plate attached (30kg)

Cool down
   stretch
   walk back

Comment
I was a little low on energy maybe due to anticipation how I will feel but later I felt better and better. Maybe I can get my weight down to sub 65kg, which might be difficult because alot of it is muscle mass  :ninja: as it's hard for me to gain weight until I started box squats my weight has gone up.
   
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1420 on: May 10, 2019, 06:23:05 am »
+2
Date: 09/05/2019
Soreness: none
BW: 150.6lbs and 150.00lbs after

Condition: It was quite empty and it was a nice day, which turned to heavy rain. Felt ok.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on bench
   single leg glute bridge
   single leg hip thrusts
   high knee hip holds x 20 sec each leg
   back stretch
   squat stretch

Pre workout run
   treadmill run 23km/h @15% incline - 2 x 4-5 seconds without holding

Workout
   deep box squats touch and go
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 1 x 3 @60kg

   step ups
      - 1 x 3 @bw
      - 1 x 3 @20kg
      - 2 x 3 each leg @50kg

   single leg calf raises leg press machine
      - 2 x 10 each leg @110kg
      - 1 x 5 each leg single leg press @110kg 90 degree bend

   reverse straight leg hyperextension on cable
      - 1 x 5 each leg @20kg
      - 1 x 3 each leg @30kg

   single leg back extension holding plate
      - 1 x 5 each leg @bw
      - 1 x 5 each leg @25kg plate

   dumbbell shoulder press
      - 1 x 3 each side @6kg
      - 1 x 3 each side @12.5kg
      - 2 x 3 each side @17.5kg     
   
   bent over dumbbell rows each hand
      - 1 x 5 @6kg dumbbell
      - 1 x 5 @12.5kg
      - 1 x 5 @20kg
      - 1 x 5 @25kg

   Cable core anti rotations
      - 1 x 3 @15kg
      - 1 x 3 @30kg

   Bench press empty bar
      - 2 x 10 @20kg

Cool down
   stretch
   walk back

Comment
Alright session. pretty straight forward. nothing too taxing.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1421 on: May 11, 2019, 12:12:45 pm »
+3
Date: 11/05/2019
Soreness: none, left quad/hip felt a little tight when stretching it
BW: 10st 10.14lbs

Condition: It was raining when I got there but it calmed down when I got onto the track. Only had 1 hr to train.

Warm up
   ankle mobility
   leaning calf stretch
   walking calf stretch
   lying hamstring stretch
   bench quad stretch
   walking quad stretch
   single leg glute bridges
   hip thrusts
   leaning knee drives - switching with one leg attached to weight 15kg - like the wall acceleration drill but instead with weight attached to one leg.
   back stretch

Plyometrics
   reverse lunge off plate and explosive concentric motion
   explosive step ups
   single leg box jumps
   box jumps

Track Warm up
   a walk x 20m
   a skip x 20m
   a run x 20m
   sprint starts to 1st step

Track Workout
   10m sprint starts x 2

   2 x 30m sled sprints @21% bw - there's more to loading sleds then adding weight, you have to take into account the friction of the track wet or dry and weight of sled. 15kg load slowed me down quite a bit as track was dry. probably around 8 seconds 30m sprint.

   1 x 30m sprints

   1 x 50m sprints

   Time up, gym closing

Cool down
   stretch
   walk back

Comment
didn't get to do much, thought it was going to be quick session as I am fasting, but running sessions take the same amount of time.
   
   
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1422 on: May 14, 2019, 10:03:36 am »
+2
Date: 14/05/2019
BW: 148.6lbs, 147.4lb after
Soreness: posterior chain

Condition: Nice and maybe a little too warm of a day, got in at 11:00 and finished at 1:25pm.

Warm up
   ankle mobility
   calf stretches
   hamstring stretch seated
   quad stretch on edge of bench
   lying hamstring stretch
   single and double leg glute bridges
   hip thrusts single leg
   high knee hip holds with foot strap attached to cable @50kg x 20 seconds
   back stretch front and back
   squat stretch

Pre workout treadmill run
   Treadmill run 23km/h @15% - 3 - 4 seconds without holding x 2

Workout
   Box Squats - bench not available so had to use a narrow box and around same height
      - 1 x 5 @20kg
      - 1 x 3 @50kg
      - 1 x 3 @90kg
      - 1 x 4 @130kg
      - 2 x 3 @170kg

   Step ups Barbell
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 2 x 2 @60kg

   Barbell Calf Raises
      - 1 x 4 @20kg
      - 1 x 5 @60kg
      - 2 x 5 @100kg edge of plate

   Back Extensions holding 15kg plate
      - 1 x 10

   RDL - stiff leg deadlift weight up then perform RDL reps
      - 1 x 3 @60kg sldl
      - 1 x 3 @100kg sldl
      - 2 x 3 (1 sldl, 2 rdl) @140kg

   Pull ups wide grip
      - 2 x 5 @5kg + bw

   Bench Press
      - 1 x 5 @20kg
      - 1 x 5 @40kg
      - 2 x 5 @45kg

   Cable core anti rotations
      - 1 x 5 @15kg
      - 1 x 3 @30kg
      - 1 x 3 @30kg isometric version hold cable infront straight arm for 10 - 15 seconds then complete 3 reps after.

Cool down
   stretch
   walk back

Comment
It was a good session, weight going down nicely and strength maintaining nicely too. box squat was at 170kg because stance was narrower it was a little difficult. deadlifts were strong and tough.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1423 on: May 16, 2019, 11:58:06 am »
+2
Date: 16/05/2019
BW: 148.9lbs and 148.2lbs after
Soreness: none

Condition: Nice day, 2 hour session. Gym wasn't busy only a few people.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   bench quad stretch
   lying hamstring stretch
   single and double leg glute bridge on box
   hip thrusts single leg
   high knee hip holds
   back stretch

Pre Treadmill Run
   Treadmill run 23km/h @10% incline
      - comfortably easy - 10 seconds before can't keep up

Workout
   Deep Box Squat touch and go
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 2 x 3 @60kg

   Step ups
      - 1 x 3 @bw
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 2 x 2 @60kg

   Single leg calf raises on leg press machine
      - 3 x 10 @110kg

   Back extension
      - 1 x 10 @15kg single leg
      - 1 x 10 @15kg double leg

   Reverse single leg hyperextensions using cable
      - 2 x 7 @50kg - not sure this is effective pressure on my quad/knees

   Chin ups
      - 1 x 5 @bw
      - 2 x 5 @bw+10kg

   Dumbbell flys on bench
      - 2 x 10 @6kg

   Anti Core Rotations using cable
      - 2 x 20 seconds hold in front + 3 reps after

Cool down
   stretch
   walk back

Comment
It was a good session. I also decided to do some jumps after the workout to use the effect of the training.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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  • Posts: 3260
  • Respect: +1394
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Re: A Journey to Running Fast and Jumping High
« Reply #1424 on: May 22, 2019, 09:57:57 am »
+1
Date: 22/05/2019
Soreness: glutes still sore
BW: 148.2lb, 144.8lb after - big loss

Condition: Nice and sunny day, gym wasn't busy and session lasted from 10:00am to 12:15pm.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch bench
   lying hamstring stretch
   glute bridges /w legs on box, single and double
   hip thrusts, single and double - get the additional illiopsoas stretch
   high knee hip holds x 20 seconds @50kg /w cable foot strap
   back stretch - front and back
   squat stretch

Pre Workout treadmill run
   Treadmill run 23km/h @15% incline - 6 seconds without holding

Workout
   Box Squats - after every set, do maximal effort SVJ's x 2-3
      - 1 x 3 @20kg
      - 1 x 3 @60kg - explosive concentric
      - 1 x 3 @100kg - explosive concentric
      - 1 x 3 @140kg - slightly eplosive
      - 1 x 1 @180kg - too heavy
      - 1 x 3 @160kg - slightly explosive
      - 1 x 3 @170kg - comfortably easy

   Step ups - followed by 1 step sprint starts maximal effort to cover as much ground as possible
      - 1 x 3 @20kg
      - 2 x 3 @60kg

   Back extensions
      - 1 x 10 @holding 15kg plate near face and bring plate over head on last rep with a few seconds hold

   Single leg calf raises on edge of 4" weight plate
      - 1 x 7 each leg @bw
      - 2 x 5 each leg @60kg

   Single leg stiff leg deadlift barbell - caution it's a glute burner - did maximal effort 1 step sprint starts after each set
      - 1 x 3 each leg @20kg - leg is placed on bench to keep out of way and for balance
      - 2 x 5 each leg @60kg

   bent over rows underhand slightly wide grip to target real delts
      - 1 x 3 @20kg
      - 2 x 5 @40kg - under hand followed by over hand grip

   standing shoulder press
      - 1 x 5 @20kg
      - 1 x 5 @30kg
      - 2 x 5 @35kg

   cable rotations with isometric hold with cable handle infront
      - 1 x 3 @15kg
      - 1 x 2 @30kg
   
Cool down
   stretch
   walk back

Comment
It was a good session, sweating a bit. stiff leg deadlift to target individual legs as well as to work on lighter weights for mental energy. single leg stiff leg deadlifts really clamps the glutes after.     
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High